Washington, D.C. — Employers in the United States this year will earn an average return on investment (ROI) of 47% from their employer-sponsored health insurance (ESI) programs, according to a new study from Avalere Health. This means for every dollar spent on ESI, employers get back $1.47 in financial benefits. The analysis from the health data firm finds that the average ROI is projected to grow to 52% in 2026, and that businesses that invest more in their ESI programs tend have a higher ROI.
While providing employees high quality health insurance is the right thing to do for workers, the report shows how it makes business sense. Avalere attributes the direct financial return for employers to lower direct medical costs, increased productivity, lower recruitment costs, stronger retention, lower short- and long-term disability costs, as well as tax benefits. More than 155 million Americans currently get their health insurance through ESI.
The study was commissioned by the U.S. Chamber of Commerce on behalf of the Protecting Americans’ Coverage Together (PACT) campaign. PACT members, including the U.S. Chamber of Commerce, Business Roundtable, The National Association of Manufacturers, Council for Affordable Health Coverage, and Vermeer Corporation, represent leading employer voices focused on strengthening the employer-sponsored insurance (ESI) system and protecting the coverage and benefits that American families depend on for their health.
The report from Avalere looks across industries at trends that drive ROI higher and lower. Avalere highlights the manufacturing industry as an example, finding American manufacturers see an ROI of 42% on their ESI programs.
“Employee-sponsored health insurance is a win-win for employers and employees,” said Katie Mahoney, Vice President of Health Policy at the U.S. Chamber of Commerce. “We know employees place a high value on quality health insurance in the workplace, and now we have more evidence that employers benefit significantly from investing in these programs as well. Employer-provided coverage is the backbone of the American health care system, and this report reinforces that any reforms should build off this model that is good for workers and companies alike.”
“Improving productivity and wellness make America more competitive and prosperous,” said Joel White, President of the Council for Affordable Health Coverage. “While employers offer health coverage to improve the health and welfare of their employees, employees and their families benefit significantly. This study shows that Congress and the Administration must work to expand job-based coverage, not weaken it.
“Manufacturers are in the business of innovating and delivering best-in-class products to their customers,” said Robyn Boerstling, Vice President, Infrastructure, Innovation and Human Resources Policy at the National Association of Manufacturers. “That philosophy extends to the benefits provided to their employees, and this report further validates that offering comprehensive and innovative health benefits is not only the right thing to do but also critical to attracting and retaining the best talent. We are proud that approximately 99% of NAM member companies offer health benefits to employees, and working Americans understand the value and competitiveness of employer-sponsored health care.”
“As an employer, knowing who we are caring for and the communities they come from gives us the advantage of providing access to quality, affordable care to our team and their families,” said Vermeer Corporation. “It is an incredibly important part of how we care for our people.”
The study, which examined employers with 100 or more employees, defined ROI as “the monetary value of benefit for each dollar employers invest in healthcare coverage. Investment in ESI may include health insurance premiums, wellness programs, direct medical expenses, administrative costs associated with processing medical claims, and other costs associated with providing health insurance. Avalere calculated the ROI derived from ESI by dividing the total employer benefits by the total costs of providing ESI.”
The full report including methodology can be found here.
For some people, tracking your daily diet can be a helpful way to make sure you're getting the right amount of fuel each day. Trying to track every single calorie might not be your best bet, though. Instead, consider tracking your macronutrients -- that's basically a fancier word for the major nutrient groups that your body needs, which are carbohydrates, fats and protein.
There are many benefits to tracking macros instead of calories. First, you'll have a more balanced diet by focusing on eating a variety of nutrients that give your body energy and help your digestive system work. Not only can this practice help you reach your health goals faster than focusing on calories alone, this method of food logging can also help you understand which types of food make you feel good or bad, which foods improve your athletic performance and which foods help you focus or make you drag. Counting macros can also help you shift your current eating habits to healthier patterns for the long-term.
You'll need to learn how to read a nutrition facts label for this approach, but the benefits far outweigh the time you'll spend grasping the concept of a macro diet.
What are macronutrients?
Macronutrients are molecules we need in large amounts, also known as the main nutrients we need to simply survive. Micronutrients, in contrast, are substances required in much smaller amounts, such as vitamins, minerals and electrolytes.
The three macronutrients are carbohydrates, proteins and fats. Despite fad diets, you do need all three: Cutting out any one macronutrient puts you at risk for nutrient deficiencies and illness.
Carbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Complex carbohydrates — like starchy vegetables and whole grains — also promote digestive health because they're high in dietary fiber.
Protein helps you grow, repair injuries, build muscle and fend off infections, to name a few functions. Proteins are made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body can't produce them on its own and you must obtain them from food.
High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick with a plant-based diet, some starches, vegetables and beans are also good sources of protein.
Dietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K), to insulate your body during cold weather and to go long periods of time without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.
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How many calories does each macronutrient have?
Each macronutrient corresponds to a specific calorie amount per gram:
Carbohydrates have 4 calories per gram
Proteins have 4 calories per gram
Fats have 9 calories per gram
How many macros should I eat?
There's really no answer to this question: Every person is different, and as such, every person's preferable macronutrient intake will be different. However, the federal dietary recommendations suggest this macronutrient ratio:
45 to 60% carbohydrate
20 to 35% fats
Remainder from protein
The federal suggestion is based on the fact that carbs serve as the body's main fuel source, and are the easiest macronutrient for the body to convert from food into energy. The metabolic processes for fat and protein are much more complex and take longer, which wouldn't serve you well when you need quick energy.
Your macro ratio depends on your health and fitness goals, as well as how your body responds to particular foods. For example, many people thrive on a low-carb diet, but the thought of a low-carb diet for myself makes me shudder. I perform at my best when I eat about 50% carbohydrates.
Similarly, you may do well on a high-protein diet, while someone else might experience digestive discomfort from consuming too much protein.
Note that some people, especially those on the keto diet, count net carbs instead of total carbs. To get net carbs, subtract the grams of fiber from the total grams of carbs. Why count net carbs? Our bodies don't digest fiber, so it doesn't get absorbed by the small intestine and doesn't provide your body with any energy. In that sense, calories from fiber don't really count.
How to calculate macronutrients
Now you know what macros are and how many calories they have. Next, you'll need to do some math. That's because your intake ratio is written in percentages but nutrition information is provided in grams. I'll use my macro intake as an example.
1. First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.
2. Next, determine your ideal ratio. I like to eat about 50% carbs, 25% fat and 25% protein.
3. Then, multiply your total daily calories by your percentages.
4. Finally, divide your calorie amounts by its calorie-per-gram number.
Here's how I would calculate my calories for each macronutrient:
Carbs: 2,300 x 0.50 equals 1,150. I eat 1,150 calories worth of carbs each day (hello, extra slice of toast).
Protein: 2,300 x 0.25 equals 575, so I get 575 calories worth of protein.
Fats: 2,300 x 0.25 equals 575. I also get 575 calories comprised of dietary fat.
To calculate the actual gram amounts:
Carbs (four calories per gram): 1,150 divided by 4 equals 287.5 grams of carbs.
Protein (four calories per gram): 575 divided by 4 equals 143.75 grams of protein
Fat (nine calories per gram): 575 divided by 9 equals 63.8 grams of fat.
If you don't like math, don't fret. The internet is home to a range of macronutrient calculators that will do the math for you.
Price: Free, but you must provide your email address to get your results.
IIFYM stands for "If It Fits Your Macros" -- a phrase and popular hashtag used by the macro-tracking community to refer to their flexible dieting approach.
This calculator is one of the most comprehensive available. It collects lifestyle and health information that many calculators don't, such as how active you are at work, what kind of cravings you have and whether you have any medical conditions.
Healthy Eater's macro calculator calculates your macronutrient ratio based on your age, gender, height, weight and activity level. You can customize your ratio based on whether you want to reduce your weight, lose 10% body fat, maintain or gain weight.
I like this macro calculator because you can see your ratio in terms of all day, three meals, four meals or five meals.
The Legion Athletics macro calculator is another very detailed calculator. It takes into account your weight, your body fat percentage, and your activity level. From there, this calculator determines your lean body mass, basal metabolic rate and total daily energy expenditure.
The upside to this calculator is that you get a more accurate ratio because it considers more factors. The downside is that you need to know your body composition before using it.
You choose whether you want to gain, lose or maintain your current weight, and you can use the sliders at the bottom to adjust your ratio if the automatic recommendation isn't ideal for you.
How to track your macros
Your macro numbers aren't very helpful if you don't put them to use.
"Tracking macros" refers to the process of logging all your meals throughout the day and breaking down your macro ratio to ensure you're eating according to your goals. It sounds scary, but again, the web comes to the rescue with a slew of digital macro-tracking programs.
The free version of MyFitnessPal doesn't allow you to enter gram amounts for macros, only percentages. If you're comfortable with percentages only, then MFP is a great free option because of its barcode scanning feature and massive database of foods and drinks.
With a premium subscription, you can track by gram amounts and percentages, and you can see macro breakdowns for each meal and snack. A premium subscription also gets you extra features like food analyses (quality of what you're eating), food timestamps (when you eat what) and weekly reports.
MyMacros Plus is another great app with a large food database and barcode scanning feature.
You can also track your body weight and enter custom foods for homemade recipes so you don't have to log the individual ingredients. My favorite thing about MyMacros Plus is that it's usable without the internet, so you can track macros even when you're offline.
Tip: Food databases are helpful, but they often include multiple entries with different information for the same item, which can get confusing. It might be easier to manually log the macronutrients in your meals instead of relying on the food database.
The Cronometer tracker tracks vitamins and minerals in addition to macros. It also allows you to track important biometrics, such as blood pressure, cholesterol, sleep, mood, pulse and more — but you first need this information on hand to use the features.
If you do have access to that information, Cronometer provides insight into long-term trends and a clear snapshot of your overall health. While Cronometer is impressive, it can be a bit overwhelming if you only want to track macros, and not the rest of the metrics it offers.
Know that you don't need to track macros to be healthy, lose weight, build muscle or reach any other health goal. The only time you actually need to track macros is if your doctor told you so.
In fact, logging your every bite can be frustrating and time-consuming, but it's worth noting that you'll get pretty good at eyeballing portions if you make tracking a habit.
Tracking macros can definitely be useful for some things, such as preparing for a bodybuilding show or optimizing athletic performance. It can also be helpful if you want to implement "flexible dieting," or the practice of eating any foods you want, as long as they fit into your macronutrient ratio.
Counting your macros may also be the key to finally eating less processed foods, as processed and packaged foods tend to be high in fats and carbs (and not often high in protein), and adding in more superfoods. Many people who want to create a calorie deficit to lose weight prefer tracking macronutrients instead of counting calories, as it takes the emphasis off of weight loss and shifts the focus to nutrition. This is helpful for creating long-term healthy habits.
Additionally, many people enjoy tracking macros because it helps them understand what types of foods work best for their bodies. Give it a try to see if it works for your lifestyle, but don't feel like you ever need to track your macros.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
Core exercises don’t need to be bodyweight-only, and this quick kettlebell abs workout proves that adding resistance to the mix can be a great way to challenge those all-important muscles.
In this video, the fifth installment of Sweat With SELF’s new kettlebells series, you’ll complete a 20-minute core workout that’s focused on your rectus abdominis (the muscles that run vertically along the front of your abdomen) and your obliques (the muscles along the sides of your abdomen). Lee Jimenez, a certified kettlebell level one instructor and ACE-certified personal trainer, and ACE-certified personal trainer Tiffany Ragozzino will take you through the routine, which includes three rounds of four kettlebell exercises.
After a quick warm-up—where you’ll get the blood flowing throughout your body with exercises like the cat-cow, bird-dog, and plank walk-out—you’ll get into your abs workout. You’ll complete each exercise—the single-arm assisted sit-up, Russian twist, plank pull-through, and side-bend/windmill progression—for 45 seconds, resting for 15 before going right to the next move. After all 4 exercises are finished, you’ll rest for 60 seconds before starting again from the top.
These kettlebell core exercises help you build both strength and stability in your rectus abdominis and your obliques through motions like rotating or flexing (say, when you’re performing the Russian twist or sit-up) as well as through resisting movement (like when you’re keeping your body steady during the plank pull-through). Working all of the functions of your core is important in any strength-training routine, since it better mimics the actions of your core in everyday life—which is super important for injury prevention.
Throughout the course of this workout, you’ll be encouraged to progress at your own pace and build ownership over these moves. In the first round, for instance, try to familiarize yourself with the movement patterns and get more comfortable performing them. The second round builds on that—to do so, you’ll sub in a windmill progression in place of the side bend—and the third round really encourages you to give it all you’ve got.
Choose your kettlebell wisely for these moves—you don’t want to go too heavy, which can cause your form to falter and overstress related muscles, like your lower back. A light- to moderate-weight kettlebell will likely be your best bet. (For more information on how to choose the best kettlebell for you, check out our introduction to kettlebells video.)
Ready to light up your core? Grab a kettlebell, block off 20 minutes, and give this kettlebell abs workout a try.